Have You Been Told There Are Things to Avoid Doing After Age 65?
As we age, our bodies change, and it’s essential to adapt our activities accordingly. However, often people over 65 are told by well-meaning family members, friends, and doctors to avoid certain activities that may actually be beneficial. In this post, we’ll discuss common activities that people over 65 are told to avoid, and why doing them may actually be beneficial.
1. Avoiding Overhead Lifting
One of the most frequent pieces of advice given to seniors is to never lift overhead. This is advice is often given to people shoulder pain or rotator cuff issues.
Overhead lifting can lead to pinching of the rotator cuff tendons when done improperly. However, we need to be able to lift things overhead to put away dishes or lift a a suitcase into an overhead bin when traveling.
So rather than avoiding overhead lifting, learning how to do it properly can keep you strong, safe, and independent.
Tips for Safe Overhead Lifting
- Maintain shoulder external rotation. Keep your arms back when reaching overhead.
- Lift weights close to your body. Bend your arms and keep items close as you lift.
- Engage your shoulder blades. Move them out and away from your body while lifting.
Start with lighter weights, ensuring that your technique is correct before progressing to heavier ones.
2. Lifting Heavy Weights
Another common recommendation for those over 65 is to avoid lifting heavy weights altogether. This advice is often given to prevent injuries related to lower back pain or conditions like osteoporosis.
However, avoiding lifting can actually hinder your strength and independence, for example being able to lift your grandchildren. Furthermore, lifting moderately heavy weights can actually help strengthen your bones.
Proper Techniques for Lifting
- Get close to the object you are lifting to minimize torque on your back.
- Maintain a neutral spine. Avoid excessive arching or rounding of your back.
- Use your legs and glutes to lift, keeping the weight close to your body.
When lifting heavy objects, begin with something manageable and gradually increase the weight as you build strength.
3. Avoiding Squats
Many seniors are advised to stop doing squats due to the outdated advice that squats are bad for your knees. However, avoiding squats can lead to difficulties in daily activities like standing up from low couches or getting off the toilet. Furthermore, when done properly, squats are NOT bad for your knees.
Safe Squatting Techniques
- Keep your feet shoulder-width apart and your weight balanced.
- Engage your core to support your spine during the movement.
- Push through your heels as you rise back up to a standing position.
Incorporating squats into your routine can help enhance your overall strength and mobility, allowing you to perform daily tasks with ease.
Conclusion
While it’s essential to heed medical advice regarding activity restrictions after age 65, it’s equally important to understand the reasons behind these recommendations. Rather than blindly accepting advice that you should “never” do something, have a discussion with your healthcare provider about when it may be safe to do certain activities, or how to modify them so that they are safe to do. Consider consulting with a physical therapist to learn how to get stronger safely without causing or worsening pain.